Recipes · Kyrgyz · Main Courses
Orama (Kyrgyz Steamed Rolled Dumpling)
One serving has 527 kcal and 18 g protein, and at least a fifth of a woman's daily need of selenium (59%), thiamin (58%), niacin (55%), cobalamin (51%), riboflavin (45%) and manganese (36%). Ready in 80 minutes.
.jpg){kind=link}
- Preparation: 40 min
- Cooking: 40 min
- Makes: 1 serving (270 g)
- Difficulty: Hard
- Contains: dairy, gluten, meat
Ingredients
- 65 g Flour, all-purpose
- 30 g Water
- 1 g Salt
- 70 g Potatoes, raw
- 50 g Lamb, ground, raw
- 25 g Onions, raw
- 0.3 g Black pepper
- 8 g Vegetable oil
- 20 g Yogurt, plain
- 0.5 g Cayenne pepper
Method
- Knead the flour with a pinch of the salt and the water into a smooth, firm dough; cover and rest 20 minutes.
- Grate the potato and mix with the lamb mince, chopped onion, remaining salt, pepper and half the oil to make the filling.
- Roll the dough out into a large thin sheet, brush with the remaining oil, and spread the filling evenly over the surface.
- Roll the sheet up tightly into a long log, then coil it into a spiral or cut into shorter rolls that fit your steamer.
- Steam over gently boiling water 35-40 minutes until the dough is cooked through and the filling reaches 74 °C (165 °F).
- Slice and serve warm topped with the yogurt and a sprinkle of chili flakes.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 527 kcal | 25% |
| Carbohydrates | 65.6 g | |
| Water | 163 mL | |
| Fiber | 3.9 g | 13% |
| Protein | 17.5 g | 36% |
| Tryptophan | 0.2 g | |
| Threonine | 0.62 g | |
| Isoleucine | 0.72 g | |
| Leucine | 1.3 g | |
| Lysine | 1 g | |
| Methionine | 0.38 g | |
| Cystine | 0.27 g | |
| Phenylalanine | 0.78 g | |
| Tyrosine | 0.55 g | |
| Valine | 0.85 g | |
| Histidine | 0.46 g | |
| Fat | 21.2 g | |
| Monounsaturated | 6.9 g | |
| Polyunsaturated | 5.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5 g | |
| Saturated | 6.9 g | |
| Trans-Fats | 0.05 g | |
| Cholesterol | 39.1 mg | |
| Calcium | 59.3 mg | 6% |
| Copper | 0.24 mg | 27% |
| Iron | 4.5 mg | 25% |
| Magnesium | 47.4 mg | 15% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 217 mg | 31% |
| Potassium | 560 mg | 12% |
| Selenium | 32.3 µg | 59% |
| Sodium | 434 mg | |
| Zinc | 2.5 mg | 32% |
| Thiamin (vitamin B1) | 0.64 mg | 58% |
| Riboflavin (vitamin B2) | 0.49 mg | 45% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 0.93 mg | 19% |
| Pyridoxine (vitamin B6) | 0.35 mg | 27% |
| Folate (vitamin B9) | 145 µg | 36% |
| Cobalamin (vitamin B12) | 1.2 µg | 51% |
| Choline | 48 mg | 11% |
| Vitamin A | 15.9 µg | 2% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 1.4 IU | 0% |
| Vitamin E | 1.1 mg | 7% |
| Vitamin K | 19.1 µg | 21% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.8 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.